You are what you eat. You’ve probably heard that phrase countless times, but have you ever really stopped to think about how the food choices you make affect your body and health? Acting impulsively in your daily life can have a significant impact on your overall health, whether it be selecting an inflammatory fast food meal or indulging in unhealthy sugary snacks. In this article, we’re going to discuss the effects of some common dietary choices on inflammation, and give you suggestions for simple lifestyle adjustments that can greatly improve your health.
Inflammation and the harmful effects
Inflammation is the body’s natural protection and repair mechanism against germs, toxins, environmental pollutants, injury, and illness. When it becomes chronic or out of control, inflammation can have damaging effects on cells, including DNA, cell membranes, and mitochondria — the vital structures inside each cell that produce energy. Chronic inflammation can also drive uncontrolled scar tissue buildup (fibrosis), leading to reduced organ function in vital organs such as the heart, kidney, and liver. It can also contribute to autoimmune conditions whose incidence is on the rise.
Dietary choices make a difference
By understanding inflammation and making the right lifestyle adjustments, we can reduce our risks for numerous health conditions such as cancer and cardiovascular disease. First of all, consider incorporating scientifically proven natural supplements into your diet to support your health. Modified Citrus Pectin (MCP) and Honokiol are two great options derived from citrus peels and magnolia bark, respectively. MCP is known to provide immune support, heavy metal detoxification, and antifibrotic effects, while Honokiol has multiple health benefits including anti-inflammatory, antioxidative, and neuroprotective properties.
Adopting an anti-inflammatory diet
To further combat inflammation, try eliminating inflammatory ingredients from your diet such as white flour, processed foods, trans fats, grilled meats, and fried foods. Replace these with anti-inflammatory foods, including whole, nutrient-dense foods like sprouted grains and legumes, lean proteins, healthy fats, green leafy vegetables, brightly colored fruits like berries and mango, culinary herbs and spices, and lots of filtered water.
Some particularly beneficial food choices include alkaline vegetables such as spinach, broccoli, and avocado that help control acidity and eliminate toxins. Cruciferous vegetables like broccoli, kale, and cabbage are rich in sulfur compounds that slow inflammation and support joint and tissue health.
For protein, choose sprouted legumes, eggs from pasture-raised hens, and organic meats or fatty fish such as salmon and sardines. Fatty fish are high in omega-3 fatty acids, which provide both antioxidative and anti-inflammatory support.
Managing stress and incorporating physical activity
Another crucial aspect of preventing inflammation and supporting overall health is engaging in regular physical activity. Gentle forms of exercise such as walking and swimming can increase circulation and lubricate joints, which is essential for maintaining joint health. Exercise also reduces stress, a major contributor to chronic inflammation, by controlling the production of stress hormones like cortisol.
Mindfulness-based stress reduction techniques, such as meditation, improve both mental and physical health, and they control inflammation. There are also moving meditations like yoga, Tai Chi, and Qi Gong that combine the benefits of movement with mindfulness.
By developing healthier eating habits and introducing a simple combination of diet, exercise, mindfulness techniques, and targeted supplements, you can significantly reduce your risks for chronic diseases and live a healthier, more vibrant life. Remember: every small change counts and can have a profound impact on your overall health. So why not start making adjustments today and reap the benefits of a better tomorrow?
